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Old 05-22-2012, 03:08 PM   #2
Greg Everett
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Join Date: Oct 2006
Posts: 1,838

First thing i would work on is fixing your balance on the clean pull. You're immediately shifting forward to the bar as you initiate the movement. Stay back toward the heels and push the bar into your lap instead of reaching for it with your body. You're also just pushing the bar forward w your thighs rather than moving the bar up and in as you extend. Use your lats to continue pushing the bar back into your body as you extend.

Speed under - change of direction is decent, but you could have better mechanics actually pulling under - literally pull down w the arms, keeping your elbows up and out. Right now you're more falling under the bar and bringing your elbows back and around, which lets the bar drift away from you and limits your speed down.

Jerk - unlock your knees before you start the jerk. Much of that unwanted knee movement, forward weight shit, and drop out from under the bar is coming from that. Unlock them slightly and get tension on your quads, then initiate your dip smoothly and keep your weight way back over your heels.

Your split is actually quite good. When you fix the above, it will be even better.
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